Choosing the right breakfast to start your morning can be tricky, especially if you’re unsure of which healthy breakfast to choose. And while it’s convenient to grab something on the go, or even skip the meal altogether, these factors can get in the way of your goal of trying to lose weight. Nevertheless, many dieticians say breakfast is a crucial meal for weight lossso it is important that you try to add it to your day.
If you’re not sure what to do in the morning, we spoke with our medical expert board members, The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, to give us healthy and nutritious options that will help you start your weight loss journey. Then, for more helpful tips, check out these 25 Healthy Breakfast Habits to Kickstart Weight Loss.
With Greek yogurt, eggs, and low-fat cottage cheese or ricotta, this breakfast eliminates all the high-protein stops to speed up weight loss.
“Getting enough protein helps control appetite by balancing hormones,” say The Nutrition Twins. “Whole wheat flour and wild blueberries add fiber for even longer lasting satisfaction.”
An added benefit is that wild blueberries contain antioxidants that play a crucial role in fighting inflammation, which makes weight loss more difficult, the Nutrition Twins point out.
In most cases, pancakes can provide more calories than you need while eating both breakfast and lunch. However, these particular pancakes serve up the ideal macronutrients for weight loss full of protein and satiating fats.
Get our blueberry, lemon and ricotta protein pancakes recipe.
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This breakfast is essential to stay full with few calories. A big part of jump-starting your weight loss journey is preventing hunger (and the overeating that comes with it) with minimal calories.
So what’s the “most satisfying weight loss breakfast?” It’s only 4 ingredients; cinnamon, berries, whole grains and eggs!
“The combination of naturally sweet cinnamon, which has been shown to reduce body weight and belly fat, helps prevent obesity—[as well as] antioxidant-rich, low-calorie berries, which have been shown to be a possible treatment for obesity-induced inflammation, provide sweetness without the need for inflammation-promoting sugar that makes weight loss more difficult,” says The Nutrition Twins.
Breakfast also includes whole grains that satisfy carb cravings without overdoing it on the calories, and protein-rich eggs that contribute to the satiety benefits.
A study in the European Journal of Clinical Nutrition even showed that when subjects ate eggs for breakfast (compared to equal-calorie breakfasts containing cereal or croissants), they ate fewer calories throughout the day. Plus, studies have shown that breakfasts that include eggs can help control hunger for 24 hours.
Get the recipe from The Nutrition Twins.
Who said you can’t have “dessert” for breakfast? Any breakfast that’s nutritious and healthy, yet looks like a decadent dessert, immediately gets a head start in the weight loss department. This sweet and creamy breakfast that looks like a treat won’t leave the taste buds wandering. It also helps prevent the deprivation that leads to abandoning the path of healthy eating.
“Yogurt consumption is associated with smaller height, lower body weight, body fat and body mass index,” say The Nutrition Twins. “Greek yogurt contains extra protein for an added satisfaction benefit.”
Plus, with three different types of berries in this breakfast, it helps fight obesity, as larger amounts of fruit have been shown to reduce weight and support a healthy lifestyle, including increasing physical activity and reducing sugar and fat intake.
Get our healthy yogurt parfait with fruit and granola recipe.
This recipe really helps in achieving the weight loss goal as it is the perfect recipe for those in a hurry.
“Many weight loss hopefuls are derailed when they are rushed at breakfast and quickly choose a high-calorie, high-fat, fast-food breakfast,” say The Nutrition Twins. “This toss in the blender and go recipe has everything you need to get your weight loss day off to a successful start.”
The smoothie contains a high protein to calorie ratio, which means it gives you a lot of satisfaction and fullness for a relatively low number of calories. It is rich in water and potassium to help restore normal water balance and helps eliminate bloating due to excess salt or sugar.
Blueberry antioxidant cyanidin-3-glucoside (C3G) – a phytochemical that reduces appetite while improving fat metabolism – decreases hunger by increasing leptin, the hormone that helps regulate energy balance by suppressing hunger. In doing so, it also increases adiponectin, a hormone your fat tissue releases that contributes to insulin sensitivity and inflammation.
The Nutrition Twins also recommend adding a generous amount of lemon because it contains powerful polyphenols — micronutrients found naturally in plants — that can help suppress body fat buildup and prevent obesity.
Get the recipe from The Nutrition Twins.
Another great breakfast for weight loss, each serving calls for two whole eggs, which is high on the list for the Satiety Index — a tool that ranks different foods based on their ability to satisfy hunger.
“The less hungry you are, the less likely you are to overeat, so it will be easier to lose weight,” say The Nutrition Twins.
They also point out that the amino acid, asparagine, in asparagus acts as a natural diuretic, a water pill that will immediately help you lose excess water weight and bloat.
Salmon is a fatty fish rich in omega-3s that fights obesity-promoting inflammation and may have additional benefits for weight loss and belly fat.
“Replace smoked salmon with fresh salmon to reduce carcinogens, as well as sodium, which can contribute to water weight gain,” say The Nutrition Twins.
Get our healthy scrambled eggs with salmon, asparagus and goat cheese recipe.